Preseason – Body Weight+ and Endurance Training

Warm Up

• 2 Minute Row or Jump Rope
• Band Pass Throughs x 10
• Lateral Band Walk x 15 (each Side)
• Lunge to Scaption x 10 (each side)
• Inch Worm Push Up x 10
• Pike Hold to Deep Squat x 10

Workout

3 Supersets of 10 Reps. Complete each superset three (3) times. No rest between exercises in the superset, 90-120 seconds rest between supersets.

• Superset 1
  • Lateral Bear Crawl
  • Body Weight Squats
  • Decline Push Ups
• Superset 2
  • Jumping Split Squats
  • Elevated Tricep Bench Dips
  • Negative Calf Raises
• Superset 3
  • Single Leg No-Sit to Stand
  • Elevated Pike Push Up
  • Weighted Step Ups
• Core
  • Plank to Arm Reach (alternating)
  • Banded Dead Bug

Cool Down

• Kneeling Hip Flexor Stretch x 30 seconds (each side)
• Band Hamstring Stretch x 60 seconds (each side)
• Pigeon Stretch x 30 seconds –> Pigeon Stretch w/ T-Frame x 5 (each side)
• Spider Lunge x 30 seconds –> Spider Lunge w/ T-Frame x 5 (each side)
• Foam Roll any muscles you feel excessive soreness or tightness. Make sure to “hold the roll” for 30 seconds on tight muscles.